From Under trained to Race-Ready: Wine & Dine Training Insights
Feeling Undertrained for Wine & Dine?
Wine and Dine is coming up in 2 weeks and it’s super common to feel under trained or unprepared. Take a deep breath. This next line may or may not help: you’re as prepared as you’re going to be, in regards to how much you’ve been running. But, running isn’t the only thing to rely on for race day. So if you’re feeling under trained and not ready for Wine & Dine keep reading.
Here’s what to focus on in the next 2 weeks
Running to be race ready
I mentioned above that you’ve done all the running you can to be prepared for the mileage you’re doing on race day. That doesn’t mean you just don’t run at all over the next 2 weeks. Instead focus on tapering your mileage.
2 weeks out
Aim to do 3 runs this week. 1 long run and 2 shorter runs.
The long run should be 50% of the longest run you did for this training period. The 2 shorter runs should be just under 50% of that distance. The long run should be on the same day of the week as your longest race day, and 2 weeks before.
IE: Long run should be 10/22/23 for 2023 Wine and Dine if you’re doing the half marathon.
1 week out
Aim to do 2 runs this week. 1 long run and 1 shorter run.
The long run should be 25% of the longest run you did for this training period. The other run should be a short shakeout run 1-2 days before your first day of Wine & Dine Weekend. The long run should be on the same day of the week as your longest race day, and 1 week before.
IE: Long run should be 10/29/23 for 2023 Wine and Dine if you’re doing the half marathon.
Cross training
If you’ve been doing cross training keep up with it.
Cross training is another cardio activity that makes your heart and lungs (so your heart rate and breathing rate) do the same kind of work they’d do if you were running, but you aren’t running. So this could be using the elliptical, swimming, outdoor or indoor cycling, etc. (Note, this is not strength training).
If you haven’t been cross training, do leisurely walks instead.
2 weeks out
Aim to do 2 cross training (or leisurely walks) sessions this week.
1 week out
Aim for 1 cross training (or leisurely walk) session this week. Make this one earlier in the week, maybe the day after the long run.
Rest days
Rest days are important leading up to race day.
2 weeks out
Keep 2 rest days this week.
1 week out
Have 4 rest days this week.
Recovery techniques
Lean in on recovery techniques to do your best on race weekend.
This means if you have pain or soreness from an injury do the techniques that help relieve that pain. This could be ice, heat, hot epsom salt baths.
Also incorporate techniques to massage out muscles like massage gun and foam rolling.
Now is the time to set up your post-race massage. Schedule a massage for the day of or the day after your longest run over Wine & Dine weekend. So if you’re doing the challenge, schedule a massage for Sunday afternoon or sometime on Monday. Massages within 36 hours after the race help lactic acid build up, massages beyond that 36 hour time period aren’t as helpful.
Of note, do nothing new during this 2 week period leading up to Wine & Dine.
This means no new miles, don’t add a run distance that you haven’t done during this training period. As I stated above, you really should be significantly decreasing your mileage, but even if you aren’t significantly decreasing it, definitely don’t add to it. You’re in the home stretch, and any new miles don’t help your body build endurance, instead it will make it more tired and fatigued for race day.
In that same vein, if you haven’t been cross training, don't add it in now. Leisurely walk in lieu of cross training. If you add a new exercise or activity you can stress out your muscles and joints and set yourself up for injury come race day.
If you’re feeling unprepared for Wine & Dine I have a free video training to help. If you’re interested access it below.
